Nicole's Journal

[MsFit]

I started my precomp diet on Jan. 2nd. Here is my food for the day.

Meal 1
4 egg whites w/ff cheese
oatmeal

Meal 2
Protein bar

Meal 3
cottage cheese
yogurt
rice cake

Meal 4 (pre-workout)
tuna
baked potato

Meal 5 (post-workout)
chicken
corn
brussels sprouts
milk

Meal 6
protein shake
air-popped popcorn (couldn't resist)

That totals about 1510 calories
41% protein (154 grams)
44% carbs (165 grams)
15% fat (26 grams)

I did 30 minutes moderate intense cardio in the morning on an empty stomach. In the afternoon I did a 10 minute cardio warm-up and lifted back and shoulders.

If anyone has any suggestions, drop me a line! I will post my next day later on today.

[MsFit]

Looks good so far Nicole. Are you confortable posting your stats here? What was your training like? What lifts did you do (sets and reps)? ;)
MsFit

[Nicole]

As far as my stats go, I am 130 lbs, 5'3" tall, and last time I had my bodyfat checked it was 17%. I gained a little over the holidays but I am back on track and ready to get lean!

Yesterday morning I did 30 min. of cardio at moderate intensity on an empty stomach.

In the afternoon I lifted back and shoulders. I did a 10 minute cardio warm-up.

Back
Seated Rows 12x50; 10x100; 10x90; 8x80
T-Bar Rows 12x35; 12x45; 10x35
Upright Rows 12x30; 12x30; 12x30
Straight Arm Pulldowns 12x30; 12x30; 12x30

Shoulders
Standing Barbell Press 12x40; 10x50; 10x50
Arnold Press 6x15; 6x15; 6x15
Reverse Incline Flyes 12x10; 12x10; 10x10

I only rest about 30 seconds between sets. Right now I am trying to lift heavier for lower reps.

As far as supplementation goes:

AM: HMB, Digestive Enzymes, chromium, mulit-vitamin, BetaLean HP

Afternoon: Digestive Enzyme, calcium, vitamin c, BetaLean HP

After workout: HMB, glutamine, creatine

PM: Digestive Enzyme, glutamine, protein shake

As snacks during the day I also supplement with a protein bar and protein shakes.

[MsFit]

Very good workout plan. Twelve reps may be a bit high this far out (if I read that correctly). What are your thoughts about dropping the reps under 10 to failure?

Stats are good, you have time to take it off slowly. I've used HMB for contest prep too. I started it 12 weeks out since it was so expensive. I think it helped. Take it between meals. ;)
MsFit

[Nicole]

I will try to take HMB between meals. It is just easier to remember to take it with meals!

I think it is a good idea to keep reps under 10. I guess I am getting ahead of myself.

Today I am just doing abs, calves, and cardio. I didn't get up this am to do cardio but I will from now on.

Abs
Ball Crunches superset w/Ab Isolator 2 sets with no rest of 30-40 reps
Hanging Knee Raises 3 sets of 15-20 reps
Oblique Crunches 3 sets of 15-20 reps

Calves (My calves are already 14 inches)
Standing Raises 5 sets 15-20 reps
Seated Raises 5 sets 15-20 reps

30 minutes high intensity cardio (heart rate 140-150 bpm)

Nutrition

Meal 1
4 egg whites w/ff cheese
oatmeal

Meal 2
Balance Bar

Meal 3
5 egg whites w/mozzarella cheese, artichokes, tomato
1/2 c melon

Meal 4
tuna
cottage cheese
oatmeal

Meal 5
perch
baked potato
salad

Meal 6
Protein shake w/milk

Same supplements as yesterday

I will try to remember the HMB between meals. Why is this better anyway??

[ErgoGal]

Originally posted by Nicole
As far as supplementation goes:

AM: HMB, Digestive Enzymes, chromium, mulit-vitamin, BetaLean HP

Afternoon: Digestive Enzyme, calcium, vitamin c, BetaLean HP

After workout: HMB, glutamine, creatine

PM: Digestive Enzyme, glutamine, protein shake

As snacks during the day I also supplement with a protein bar and protein shakes.

You do some bitchin lifts, woman. I'd love to train with you (I just said the same thing about MsFit). You rock.

I've never used HMB - I don't really believe in it I guess. Haven't heard good things. I think the chromium in your multivitamin should be sufficient cuz I don't really believe in chromium's fat loss value when taken in greater quantities. I'm not all that convinced of creatine's value though some people swear by it for strength. It can also be helpful during pre-contest carb-up. My favorite protein supplement has glutamine in it so I don't supplement that either. I've never taken digestive enzymes either (yuck).

Have you ever tried ZMA? Zinc and Magnesium are often greatly depleted in the fast-twitch athlete.

What's your strategy for week of contest water depletion and carb-up?

-EG

[Nicole]

Jan. 3, 2002 Nutrition

I guess I should start dating my journal entries!

Meal 1
4 egg whites w/ff cheese
oatmeal

Meal 2
Balance Bar

Meal 3
5 egg whites w/mozzarella cheese
artichokes & tomato
1/2 c melon

Meal 4
tuna
cottage cheese
oatmeal

Meal 5
perch
baked potato
salad

Meal 6
protein shake

I think I entered this yesterday but I am going to start entering everything the next day now so I am more organized.

I am not really sure what I am going to do about carb loading and water depleting yet. In the past I have done 2 gallons a day starting 2 weeks out and then started dropping the Thursday before a Saturday show. On Friday I just take sips of water but I heard that you should keep drinking until Friday night.

The Sunday before a show I would carb deplete for 3 days taking in about 25 grams or so and then Wednesday I would start carbing up taking in about 150 grams. I have also dropped sodium starting Wednesday but I am really not sure exactly what I am going to so this time since the previous times I haven't completely dialed in. I was still holding about 2 pounds of water and I looked a little flat for the morning show. Still working on this!

[Nicole]

Jan. 4

Meal 1
4 egg whites w/ff cheese
oatmeal

Meal 2
Protein shake
Rice cakes

Meal 3
Chicken
Corn
Green beans

Meal 4
Tuna
Cottage cheese
Oatmeal

Meal 5
Salmon
Rice
Brussels sprouts

Meal 6
Protein shake
Popcorn

Training

Chest
Flat bench 45x12 (warm-up) 85x6; 85x6; 95x6
(my bench sucks due to a shoulder injury)
Incline Hammer strength 90x8; 90x8; 90x8
Incline Flyes 15x8; 20x6;x20x6
Pec deck 30x10; 30x10; 40x6

Triceps
Overhead extensions 25x10; 30x8; 30x8
Kickbacks 15x10; 15x10; 15x10
Dips 150x8; 150x8; 160x6

Biceps
Barbell curls 40x10; 50x8; 40x8
Preacher curls 50x8; 60x8; 40x8
Incline curls 15x8; 15x8; 15x8

I did a 10 min. cardio warm-up before lifting

[Nicole]

Jan. 5

30 minutes intense cardio on empty stomach
Abs and calves still sore

Meal 1
4 egg whites w/ff cheese
2 pieces whole wheat toast

Meal 2
AdvantEdge bar

Meal 3
Chicken breast
chicken soup

Meal 4
salmon
asparagus
salad

Meal 5
protein shake
dry soy cereal

calories: 1246
protein: 130 g (42%)
carbs: 123 g (39%)
fat: 26 g (19%)
Didn't eat enough so had 1 1/2 tsp peanut butter



Jan. 6

30 minutes of cardio pm

Meal 1
4 egg whites w/ff cheese
wheat english muffin

Meal 2
Advantedge bar

Meal 3
chicken
rice
salad

Meal 4
protein shake
popcorn

Meal 5
sirloin steak
mixed veggies
potato

Meal 6
Protein shake

calories: 1301
protein: 143 g (44%)
carbs: 135 g (42%)
fat: 21 g (15%)

Had a little peanut butter again

I ate a little less these days because I didn't lift.

Any suggestions as to when I should up my cardio?

Between Wednesday of last week and this Saturday I have lost 5 lbs. most of which I'm sure is water but maybe a pound of fat.

[Nicole]

Jan. 7

Training

10 minute cardio warm-up

Back
Pull-ups 2 sets 10 reps
Iso-Hammer Pulldowns 45 x 8; 55 x 8; 45 x 8
T-Bar Row 120 x 8; 150 x 6; 120 x 8
Bent-over Row 65 x 8; 85 x 8; 85 x 6

Shoulders
Shoulder Press Machine 50 x 8; 60 x 8; 50 x 8
Lateral Raise 17.5 x 8; 17.5 x 8; 17.5 x 8
Front Raises 17.5 x 6; 17.5 x 6; 17.5 x 6
Rear Delt Machine 50 x 8; 60 x 6; 50 x 8

Nutrition

Meal 1
4 egg whites w/ff cheese
oatmeal

Meal 2
protein shake
orange

Meal 3
sirloin steak
potato
green beans

Meal 4
tuna
cottage cheese
rice

Meal 5
chicken breast
salad
milk

Meal 6
protein shake

So far so good. I am still unsure as to when I am going to up my cardio. I am currently doing 30 minutes, 3 times a week. I like my training split because I can really hit every muscle group hard and have plenty of time to recover.

[MsFit]

Looking good dahlin'. Add another day of cardio and cycle your intensity between moderate and high to keep the body in shock and repsonding. Next week, bump a few sessions up to 40 minutes and see how you feel. Gradual, constant changes. ;) Keep rockin' with your bad self. :D

Just curious, are you tracking your macronutrients?
MsFit

[Nicole]

I am tracking my macros but I forgot to put them down for Monday! Oops!

Monday's macro breakdown:

calories: 1350
protein: 142 g (42%)
carbs: 143 g (42%)
fat: 22 g (15%)

Jan. 8

Did 30 minutes high intensity cardio in the am on empty stomach. I might try the protein glutamine thing.

Abs pm just did 5 sets of crunches for 30 reps each set

Nutrition

Meal 1
4 egg whites w/ffcheese
2 pieces light wheat toast

Meal 2
protein shake
yogurt

Meal 3
chicken
rice
mixed veggies

Meal 4
protein shake
oatmeal

Meal 5
protein pancakes
veggie burger

calories: 1400
protein: 130g (37%)
carbs: 160g (46%)
fat: 20g (13%)

[Nicole]

Jan. 9

Meal 1
4 egg whites w/ff cheese
2 pieces whole wheat light toast

Meal 2
AdvantEdge Bar

Meal 3
Protein soup
veggie burger
green peppers

Meal 4
chicken breast
protein pancakes

Meal 5
fish
baked potato
brussels sprouts
salad

Meal 6
protein shake

calories: 1400
protein 153 g (44%)
carbs: 132 g (38%)
fat: 25g (16%)

Training

Legs:
Reverse lunges: 12x20; 12x20; 12x20
Deadlifts: 95x6; 95x6; 95x6
Thigh isolator: 120x15; 120x15; 120x15
Abductor: machine 60x20; 60x20; 60x20
One-legged lunges: no weight 3 sets 20 reps
Extensions: 60x15; 60x15; 60x15

15 minute cardio warm-up

[MsFit]

Looking good girl. How's your energy, still good? :)
MsFit

[Nicole]

Energy is great!!

I did an extra 20 minutes of low intensity cardio tonight along with calves and abs.

I think I might start cycling my carbs now and see what happens.

MsFit - Thanks so much for checking up on me!!

[MsFit]

You're welcome. ;) So you might want to try something like 200/100/50/50 for a carb rotation. What do you think? I think one day of 200 carbs is a good shock.
MsFit

[Nicole]

That sounds interesting. I will try it and let you know what happens!

Jan. 10

40 minutes high intensity cardio am. Scoop of protein and 6g glutamine before hand.

Abs:
Ball crunch 2 sets 30 reps
Machine crunch 40lbs. 3 sets 25 reps
Decline obliques 3 sets 20 reps

Calves:
Standing raises 5 sets 20 reps
Seated 200 lbs 5 sets 10 reps

20 minutes moderate cardio

Meal 1
4 egg whites w/ff cheese
1/2 wheat english muffin w/ 1tsp peanut butter

Meal 2
Balance Bar

Meal 3
fish
mixed veggies
2 pieces light wheat bread

Meal 4
chicken breast
protein pancakes

Meal 5
tuna
ff cheese
chile

Meal 6
protein shake

calories: 1350
protein: 169 g (50%)
carbs: 106 g (31%)
fat: 23 g (15%)

I will try cycling my carbs starting tomorrow.

[bigjay00]

nicole-fantastic job Keep it up!!

[Nicole]

Thanks for all the encouragement!

Jan. 11

Training

15 minute cardio warm-up

Chest:
Incline hammer strength: 90x6; 90x6; 90x6
Flat dumbbell press: 32.5x8; 40x6; 40x6
Pec dec: 30x8; 30x8; 30x8

Biceps:
Alternating dumbbell curls: 17.5x10; 25x8; 25x8
Hammer curls: 25x6; 25x6; 25x6
Rope hammer curls: 60x10; 80x6; 70x6

Triceps:
Dip machine: 120x10; 135x8; 120x8
Rope pressdown: 30x8; 30x8; 30x8
One-arm pressdown: 20x8; 20x8; 20x8

Meal 1
4 egg whites w/ff cheese
1/2 english muffin

Meal 2
protein shake
veggie burger

Meal 3
fish
corn
green beans

Meal 4
tuna
chile w/ff cheese
2 pieces light wheat bread

Meal 5
2 light wheat bread
low-fat ham
ff cheese
soup

Meal 6
protein shake
popcorn

calories: 1500
protein: 165g (44%)
carbs: 140g (34%)
fat: 30g (18%)

[Kristy]

I am a newbie... Just wanted to say good job and I am glad you are writing so much detail. Gives folks like me with no clue a little info on how to be organized.
(YOU ROCK!)

Kristy

[MsFit]

Yes, you are doing an excellent job Nicole. Watch those calories, don't go below 1500, we'll be cutting soon and you'll be begging for 1500. :D
MsFit

[Nicole]

Jan. 12

Training
40 minutes intense cardio am
500mg HMB
1/2 scoop protein powder
4g glutamine

Nutrition

Meal 1
Promax Bar

Meal 2
4 egg whites w/ff cheese
Malt O'Meal

Meal 3
milk
3 egg whites w/ffcheese & ham
english muffin

Meal 4
bagel
tuna w/ff cheese and hot sauce

peanut butter

calories: 1450
protein: 148g ( 41%)
carbs: 148g (41%)
fat: 30g (19%)

Jan. 13

Training
40 minutes cardio am
500mg HMB
1/2 scoop protein powder
4g glutamine

Nutrition

Meal 1
4 egg whites w/ff cheese
bagel

Meal 2
soup
sandwhich

Meal 3
4 egg whites w/ff cheese
turkey

Meal 4
chicken
veggies
black beans

Meal 5
protein shake

calories: 1300
protein: 136g (42%)
carbs: 138g (42%)
fat: 22g (15%)

I know I didn't eat enough calories but I am working on it!
I think I am steadily losing 2 lbs per week so it looks like I am doing something right!

[MsFit]

Looking good girl.
MsFit

[Nicole]

Jan. 14

Training
Back:
Pull-ups: 2 sets of 10
Iso Hammer strenght pulldowns: 45x8; 55x6; 45x8
T-bar row: 120x6; 135x6; 120x6
Bent-over row: 95x6; 75x6; 75x6

Shoulders:
Laterals: 15x6; 15x6; 15x6
Front Raises: 15x6; 15x6; 15x6
Machine press: 70x6; 60x6; 60x6
Reverse pec deck: 40x10; 40x8; 40x8

10 minute cardio warm-up
Not much energy since only got 50g carbs

Nutrition

Meal 1
4 egg whites w/ff cheese
Cream of Wheats

Meal 2
Pure Pro shake

Meal 3
chicken breast
1tbs peanut butter
protein soup

Meal 4
tuna
green beans

Meal 5
salmon
lettuce

Meal 6
protein shake

calories: 1381
protein: 183g (53%)
carbs: 52g (15%)
fat: 49g (32%)

Doing low-carb again on the 15th. Going to try carb cycling w/ borderline keto.

[Nicole]

Jan. 15

Training

40 minutes cardio; cycled intensity am
1g HMB
1/2 scoop protein
BetaLean

Nutrition

Another low carb day

Meal 1
4 egg whites w/ff cheese
orange

Meal 2
Pure Pro shake

Meal 3
salmon
green beans

Meal 4
chicken breast
soup
protein shake

Meal 5 (went to Outback Steakhouse)
9 oz sirloin steak
salad
broccoli % yellow squash

calories: around 1300
protein: 165g (51%)
carbs: 50g (15%)
fat: 35g (28%)

[Nicole]

Jan. 16

Training
Legs:
Alternating lunges: 10x15; 10x15; 10x15
One-legged lunges: bdywt 3 sets 15 reps
Leg extensions: 45x15; 45x15; 45x15
Seated calves: 260x10; 260x10; 260x10

10 minute cardio warm-up

Nutrition

Meal 1
4 egg whites/ff cheese
english muffin w/honey

Meal 2
Pro Max bar

Meal 3
protein shake
orange
yogurt

Meal 4
tuna
potato
green beans

Meal 5
4 eggs w/ff cheese
Malt O'Meal

Meal 6
protein shake
popcorn

calories: 1674
protein: 152g (36%)
carbs: 199g (48%)
fat : 30g (16%)

Finally made it over 1500 calories but I was stuffed!

I am going to try keto because I don't feel like I am getting anywhere. Keep you posted!

[Rebecca95833]

Nicole, I'm so glad to see you keep posting. I felt rather lonely around here lately. Good workouts.

[Nicole]

Jan. 20

Haven't posted in a couple days because message boards were down.

40 minutes varied intensity cardio am

Meal 1
4 egg whites
Cream of Wheats

Meal 2
chicken breast
air-popped popcorn

Meal 3
chicken

Meal 4
chicken
cottage cheese

Meal 5
cottage cheese
protein shake

4 servings peanut butter

I didn't add up my calories today. I was really busy because we have a new puppy in the house and we are trying to house train!

[Hou25]

Keep it up, Great job!

[Nicole]

I am catching up on recording my training.

Friday Jan. 18

Chest:
Incline hammer strength press: 45x8; 55x6; 60x5
Flat DB Press: 30x8; 40x6; 40x6
Flat flyes: 15x10; 20x8; 20x6

Biceps:
Alternating DB curls: 20x8; 25x6; 30x3
Preacher curls: 40x8; 60x6; 50x6
Hammer curls w/rope: 80x6; 70x6; 60x8

Triceps:
Dip machine: 165x8; 180x6; 195x6
Overhead extensions: 25x10; 25x8; 25x6
Kickbacks: 10x10; 10x10; 10x10

10 minute cardio warm-up

Sat. & Sun.
40 min. intense cardio am

Monday Jan. 21

Back:
T-bar row: 135x6; 135x6; 135x6
Front pulldown: 70x10; 90x6; 80x8
One-arm db row: 40x8; 40x6; 40x6;
Straight-arm pulldown: 30x10; 40x6; 40x6

Shoulders:
Shoulder press machine: 70x6; 60x6; 60x6
Barbell front raise: 20x8; 20x8; 20x8
Lateral raise: 10x8; 10x8; 10x8

Traps:
Upright rows: 40x8; 40x8; 40x8
Shrugs: 40x6; 40x6; 40x8

10 min. cardio warm-up

Tuesday Jan. 22

40 minutes intense cardio am

Jan. 22 Nutrition

Meal 1
4 egg whites/ff cheese
Cream of Wheat

Meal 2
PurePro shake

Meal 3
chicken breast
baked potato
brussels sprouts

Meal 4
yogurt
cottage cheese

Meal 5
1/2 wheat pita
3 oz. flank steak
grilled onions and green chiles

Meal 6
protein shake
pb

calories: 1300
protein: 146 g (45%)
carbs: 99g (30%)
fat: 34g (24%)

Energy was good thanks to BetaLean!

[Nicole]

Jan. 23

Training:

Abs:
Ball crunch: 3 sets 30 reps
Hanging leg raises: 3 sets 15 reps

Legs:
Lunge w/kickback: 10x15; 10x15; 10x15
One-legged lunge: 3 sets 20 reps
Deadlift: 95x6; 95x6; 95x6
Leg extensions: 60x15; 45x15; 30x15 unilateral
Abductor: 50x15; 50x15; 50x15
Adductor: 50x15; 50x15; 50x15

Nutrition:

Meal 1
4 egg whites/ff cheese
2 pieces whole wheat toast

Meal 2
Promax Bar

Meal 3
3 oz. flank steak
1/2 pita w/ff cheese

Meal 4
chicken breast
soup
4 rye crackers

Meal 5
tuna
cottage cheese
baked potato

calories: 1550
protein: 145g (37%)
carbs: 150g (39%)
fat: 41g (24%)

[Nicole]

Jan. 24

Training
40 minutes varied intensity cardio am

Nutrition:
Meal 1
4 egg whites w/ff cheese
1 piece whole wheat toast w/pb

Meal 2
yogurt
protein powder

Meal 3
1/2 pita
ff cheese
3 oz. flank steak

Meal 4
tuna
cottage cheese

Meal 5
chicken breast
cottage cheese

Meal 6
pb

calories: 1322
protein: 137g (41%)
carbs: 81g (25%)
fat: 50g (34%)

[Nicole]

Jan. 25

Training

Chest:
Incline hammer: 45x8; 55x6; 60x4; 45x6
Flat db press: 40x6; 40x6; 35x8
Cable flyes: 30x10; 35x6; 35x8

Biceps:
Seated db curls: 25x8; 25x6; 25x6
Spider curls: 40x8; 40x8; 40x8
Concentration curls: 15x10; 15x10; 15x10

Triceps:
Lying db extensions: 15x8; 15x8; 15x8
Dip machine: 195x6; 180x6; 165x6
Reverse grip pushdowns: 30x10;x30x8; 30x8

10 minute cardio warm-up

Nutition

Meal 1
4 eggs/ff cheese
1 piece whole-wheat toast/pb

Meal 2
protein shake

Meal 3
oatmeal
protein powder

Meal 4
tuna
cottage cheese
corn

Meal 5
Promax bar

Meal 6
chicken
baked potato

calories: 1500
protein: 161g (43%)
carbs: 138g (37%)
fat: 33g (20%)

[Nicole]

Jan. 26

Training
40 minutes intense cardio am

Nutrition

Meal 1
4 egg whites/ff cheese
2 pieces whole wheat toast

Meal 2
peanut butter
chicken

Meal 3
cottage cheese
tangerine

Meal 4
sandwich

Meal 5
popcorn
pb

calories: 1200
protein: 100g (33%)
carbs: 130g (43%)
fat: 35g (26%)

Did really bad today. Wasn't feeling the greatest. Just an off day.

[Nicole]

Jan. 27

Training
40 minutes cardio am

Nutrition
Meal 1
4 egg whites/ff cheese
Cream of Wheat

Meal 2
tuna
cottage cheese
pear

Meal 3
chicken
popcorn

Meal 4
turkey
zucchini

Meal 5
pb

calories: 1230
protein: 125g (41%)
carbs: 116g (38%)
fat: 29g (21%)

Another bad day. Felt like crap. Slept alot of the day. WILL do better tomorrow!

[Nicole]

Jan. 28

Forgot my training journal at home. I will post it later.

Nutrition

Meal 1
4 egg whites/ff cheese
Cream of Wheat

Meal 2
AdvantEgde bar

Meal 3
turkey
tangerine

Meal 4
chicken
cream of wheat

Meal 5
round steak
black beans
onions & chiles

Meal 6
protein shake
peanut butter

calories: 1334
protein: 138g (41%)
carbs: 101g (30%)
fat: 42g (28%)

[Nicole]

Jan. 28

Training

Back:
Hammer Iso Pulldowns: 45x10; 55x6; 55x6
Hyperextensions: 3 sets 15 reps
One-Arm DB rows: 40x8; 50x6; 40x8
Row Machine: 50x10; 70x10; 90x8

Shoulders:
Arnold Presses: 20x8; 20x8; 20x8
Lateral raises: 15x8; 15x8; 15x8
Military Press Machine: 70x6; 60x6; 50x6
Reverse Pec Deck: 50x10; 50x10; 50x10

Abs:
Decline Oblique Crunches: 3 sets 15 reps
Hanging Leg Raises: 3 sets 15 reps

10 minute cardio warm-up

[Nicole]

Jan. 29

Training
40 minutes cardio am

Nutrition
Meal 1
4 egg whites/ff cheese and turkey
peanut butter

Meal 2
protein shake

Meal 3
round steak
black beans
chiles

Meal 4
turkey
peanut butter

Meal 5
turkey
peanut butter

calories:1200
protein: 139g (46%)
carbs: 36g (12%)
fat: 50g (38%)

Slowly moving toward keto. Any suggestions? I am sure by now I am boring all of you!

[brokenplayer]

where in the world do u get the energy 2 post everyday!!!!!All i do is workout and im 2 lazy 2 write down my Food intake or workout program.LOL Keep up the good work..Good luck

[Nicole]

I guess I am an all or nothing kind of person. When I committed to journaling, I am going to do it!

Jan. 30

Training

Legs:
Leg extensions: 45x25; 45x25
Leg curls: drop sets - 50x15; 40x15; 30x15
Thigh Isolator: 90x15; 90x20; 90x20
Crossover lunge: 10x15; 10x15; 10x15
Side lunge: 3 sets 15 reps w/5lbs

Abs:
decline crunch: 3 sets 25 reps
machine crunch: 50x25; 50x20; 50x15

Calves:
seated: 200x15; 200x15; 200x15; 180x15; 160x15

Nutrition

Meal 1
4 egg whites/turkey & ff cheese
peanut butter (1tbs)

Meal 2
turkey
shake

Meal 3
top round
black beans

Meal 4
turkey
soy nuts

Meal 5
ProMax bar (after workout)

Meal 6
4 egg whites/ff cheese
cottage cheese

calories: 1650 (leg day!)
protein: 183g (44%)
carbs: 101g (24%)
fat: 57g (31%)

[Nicole]

Jan. 31

Training

40 minutes cardio am; 40 minutes cardio pm

Nutrition

Meal 1
protein shake

Meal 2
4 egg whites/ff cheese
peanut butter

Meal 3
round steak
black beans

Meal 4
turkey
peanut butter

Meal 5
crab
cottage cheese

Meal 6
cottage cheese

calories: 1200-1300
protein: 137g (46%)
carbs: 57g (19%)
fat: 44g (33%)

not including protein shake or last meal. I forgot! I am slowly moving towards keto! I need to go to the grocery store!

[Nicole]

Feb. 1

Training

Chest
Flat DB press: 35x10; 40x6; 40x6
Iso-Hammer press: 50x6; 50x6; 50x6
Incline Flye: 15x12; 20x8; 20x10

Biceps
Hammer Curl: 25x8; 25x6; 25x8
Cable Hammer Curl: 70x8; 60x8; 60x8
Preacher Curl: 50x8; 50x8; 50x6

Triceps
Dip Machine: 195x6; 180x8; 180x8
Overhead Extension: 25x10; 25x8; 25x8
Kickbacks: 12.5x10; 12.5x10; 12.5x10

Tough workout.

Nutrition
Meal 1
4 egg whites w/ff cheese
peanut butter

Meal 2
protein shake

Meal 3
tuna
cottage cheese
soy nuts

Meal 4
ProMax bar

Meal 5
ProMax bar

Meal 6
chicken
salad

calories: 1616
protein: 191g (47%)
carbs: 114g (28%)
fat: 44g (25%)

Start keto tomorrow!

[Nicole]

Feb. 2

Training
40 minutes cardio am
5g glutamine before
5g glutamine, 1/2 scoop protein after

Nutrition

Meal 1
4 egg whites/ff cheese
6 olives
15 almonds

Meal 2
1 c cottage cheese
15 almonds

Meal 3
Low-carb bar

Meal 4
9 hot wings
celery/carrots
blue cheese dressing
(went out with friends)

Meal 5
cottage cheese
tuna

calories:1340
protein: 149g (44%)
carbs(26g (8%)
fat: 74g (48%)

started keto. I hope this was right!

[Nicole]

Feb. 3

Training
40 min cardio am
5g glutamine before
5g glutamine, 1/2 scoop protein after

Nutrition

Meal 1
4 egg whites/ff cheese
asparagus
15 almonds

Meal 2
salmon
romaine lettuce
3 olives, 2 peperocini
balsamic vinegar

Meal 3
Low-carb bar

Meal 4
cube steak
peppers/onions/chiles
10 almonds

Meal 5
1/2 c cottage cheese
1tbsp peanut butter

calories: 1215
protein: 108g (36%) plus 1/2 scoop protein
carbs: 45g (15%) minus fiber
fat: 67g (50%)

2nd day of keto. Felt really tired, like I was walking through sand. Hopefully will come around tomorrow.

[Nicole]

Feb. 4

Training

Back
Iso-Hammer Pulldown: 45x8; 45x8; 55x6
Seated Rows: 70x10; 100x8; 120x4
Bent-Over DB Rows: 27.5x10; 27.5x10; 27.5x8

Shoulders
Military Machine Press: 70x6; 60x8; 50x8
Front Raise: 12.5x10; 12.5x10; 12.5x10
Lateral Raise: 12.5x8; 12.5x8; 10x8
Bent-Over Lateral Raise: 15x8; 15x8; 15x8

Traps
Upright Rows: 50x10; 60x10; 70x8
Shrugs: 40x10; 40x8; 40x8

Nutrition

Meal 1
4 egg whites/ff cheese
15 almonds

Meal 2
Designer Bar

Meal 3
chicken
asparagus
15 almonds

Meal 4
salmon
red peppers

Meal 5
sirloin
zucchini
peanut butter

Meal 6
1/2c cottage cheese

calories: 1310
protein: 142g (43%)
carbs: 37g (11%)
fat: 66g (45%)

Had a lot of energy all day! Keto seems to be working!

[Nicole]

Feb. 5

Training
40 min. cardio am w/5g glutamine before: 5g glutamine after + 1/2 scoop protein

45 min. cardio pm + abs & calves

Nutrition
Meal 1
4 egg whites/ff cheese
15 almonds

Meal 2
1c cottage cheese
15 almonds

Meal 3
3 oz. sirloin steak
1/2c asparagus

Meal 4
4 oz. chicken breast
1c green beans
15 almonds

Meal 5
3 oz. chicken breast
salad w/ 3 olives and 1/8 c blue cheese crumbles

calories:1430
protein: 159g (44%)
carbs: 41g (11%) minus fiber (I keep forgetting)
fat: 70g (44%)

Tired at the end of the day. I think cuz I upped my cardio. Had an assessment today and found out I gained 6 lbs of muscle in 3 months. Gained an inch on my calves, shoulders. Lost .25 " on my neck, leg stayed the same, arm gained .12" Gained a little more muscle on my glutes and my waist was about the same. I guess that is hopeful news.

[Nicole]

Feb. 6

Training
30 min. cardio am; 5g glutamine before and after, 1/2 scoop protein after

Legs: 10 min. cardio warm-up
leg extensions: 50x15; 50x15; 50x15
leg curls: 50x15; 40x15; 40x15
squats: 95x15; 95x15; 95x15
deads: 85x10; 65x15; 65x15
one-legged lunges: 20,15,15 no weight

30 min. cardio pm
post workout shake: 25g protein, 30g carbs, 5g glutamine

Nutrition
Meal 1
4 egg whites/ff cheese
10 almonds
1tbs peanut butter

Meal 2
1c cottage cheese
15 almonds

Meal 3
3 oz. sirloin steak
asparagus

Meal 4
3 oz. chicken
salad w/olives & blue cheese

Meal 5
chile verde

calories: 1379
protein: 150g (44%)
carbs: 44g (13%) minus fiber
fat: 67g (44%)

Had a lot of energy. Slept like a rock, though!

[Nicole]

Feb. 7

Training
40 min. cardio am; 5g glutamine before; 5g glutamine + 1/2 scoop protein after

Nutrition
Meal 1
4 egg whites/ff cheese
15 almonds

Meal 2
3 oz. chicken breast
15 almonds

Meal 3
3 oz. chicken breast
salad/blue cheese & 3 olives

Meal 4
3 oz. chicken breast
15 almonds

Meal 5
chicken patty
peppers
peanut butter

calories: 1385
protein: 138g (40%)
carbs: 35g (10%)
fat: 77g (50%)

Had some cottage cheese before bed that I didn't count.

[Nicole]

Feb. 9

Training
45 min. cardio am same supps before and after
1 hour posing in afternoon

Nutrition

Meal 1
4 egg whites/ff cheese
3 olives/asparagus
10 almonds

Meal 2
Myoplex Light
15 almonds

Meal 3
tuna
15 almonds

Meal 4
chicken patty
1 tbs peanut butter

Meal 5
4 egg whites/ff cheese
salad w/parm. cheese & 6 olives

calories: 1270
protein: 134g (42%)
carb: 44g (14%)
fat: 62g (44%)

[Nicole]

Feb 10

Training
45 minutes cardio am, calves, abs
1 hour posing afternoon

Nutrition
Meal 1
4 egg whites/ff cheese
15 almonds

Meal 2
PureProtein bar

Meal 3
chicken patty
asparagus
salad w/6 olives & parm cheese

Meal 4
pork loin
asparagus

Meal 5
4 egg whites/ff cheese
2 tbs peanut butter

calories: 1074
protein: 124g (46%)
carbs: 32g (12%)
fat: 50g (42%)

[Nicole]

Feb. 11

Training
Back:
Hyperextensions: 25x10; 25x10; 25x10
One-Arm DB Row: 40x10; 40x8; 40x8
T-Bar Row: 120x10; 135x8; 150x6
Straight-Arm Pulldowns: 30x12; 30x12; 30x12

Shoulders:
Military Press: 60x10; 60x8; 50x8
Arnold Press: 15x10; 15x8; 15x10
Front Raises: 12.5x10; 12.5x10; 12.5x10
Reverse Pec Deck: 45x12;45x10; 45x8

30 min. cardio am
10 min. cardio warm-up b4 weights
45 min. cardio pm

[Nicole]

Feb. 12

Training
60 min. cardio am

Legs: 10 min. cardio warm-up
extensions: 45x15; 45x15; 45x15
deadlifts: 65x15; 65x15; 65x15
abductor: 50x15; 50x15; 50x15
adductor: 50x20; 50x20; 50x20
reverse lunges: 10x15; 10x15; 10x15

Nutrition
Meal 1
4 oz turkey breast
3 egg whites
1/2 c asparagus
2 tsp. flax oil

Meal 2
3 oz. tuna
1 tomato

Meal 3
3 oz. chicken
2 c. salad
1 TBS vinegar, 1 tsp oil

Meal 4
3 oz. tuna
1 tomato

Meal 5
1 serving Cream of Rice
4 oz. yam
1 small banana
1 c. vegetables
1TBS butter

[Nicole]

I am back! Work has been crazy and I have been so tired. I will just start with yesterday.

Feb. 26

Training
10 min. cardio warm-up

Legs:
walking lunges: 5 lbs. 4 times across basketball court
leg extensions: 45x20; 45x20; 45x20
deadlifts: 65x12; 65x12; 65x12
adductors: 55x20; 55x20;55x20
abductors: 45x20; 45x20; 45x20
one-legged lunges: 3 sets 15 no weight

Nutrition
Meal 1
4 oz. turkey
3 egg whites
1/2 grapefruit
2 tsp. flax

Meal 2
3 oz. tuna
1 tomato

Meal 3
4 oz. chicken
2 c. salad
1 tsp. olive oil, 1TBS vinegar

Meal 4
3 oz. tuna
1 tomato

Meal 5
6 oz. pork loin
1 c. asparagus
2 tsp. flax oil

I haven't had much energy but I only have a little over 5 weeks to go. I haven't really lost much more weight but am tightening up. I guess that means I am adding muscle?? I hope so. I know I am holding a lot of water right now because I have been using a lot of salt. I am usually not a salt person but I guess you do what you gotta do when dieting! I should also cut back on the caffeine but I need something to get me through the day. Any comments/advice to keep me going would be great! I am running on E right now.

[fitnessman]

Post work out nutrition??

[Nicole]

March 4

Training
Back:
T-bar row: 60x12; 120x10; 135x8; 135x8
Wide grip seated row: 60x12; 80x10; 100x6
Bent over row: 45x12; 65x12; 65x12
Hyperextensions: 3 sets 15 reps

Traps:
Shrugs: 35x12; 45x10; 45x10
Upright rows: 40x10; 40x10; 40x10

30 minutes high intensity cardio

Nutrition:
Meal 1
4 oz. chicken
3 egg whites
1/2 grapefruit
2 tsp flax

Meal 2
3 oz. tuna
1 tomato

Meal 3
4 oz. lean beef
1 c. green beans

Meal 4
same as #2

Meal 5
1 serving Cream of Rice
4 oz. yam
1 small banana
1 c. green beans
1 TBS butter

I am now doing the Beverly International diet and supplement program. I have been for 3.5 weeks and have lost 3.5% bodyfat during this time. It really works but is the hardest diet I have ever done! Thought I would give it a try since my body quit responding to what I was doing for the last 5 weeks.

[Chrissy]

Girl,
I just read one of your last post stating you are in need of some encouraging words. well believe m I want to give you all the props in the worls. Lately I have been reaing your journal and only wishing I could be as strict with my diet. I do good with the training but I am no where near you when it cmes to discipilne with the diet. You are doing so awesome ad obviuosly its starting to show since you said you have lost 3.5% bodyfat latley. CONGRATS!!!Thats awesome! Hopefully soon if I keep reading your journal I will finally lay down the law and get the diet started! YOu are a great inspiration to me and others who are just getting in training. Please Keep t up! By the way what exactly are you training for? Way it GO!!!!!

[Nicole]

Thanks for the post. You have no idea how much I needed that! I am glad that I can be an inspiration to others. It makes all this work that much more worth the effort!

I am training for the Northern Colorado show coming up in April. I am really looking forward to it! I was once where you are. Training came easy but I had no idea that proper nutrition was 80% of the whole picture! I would suggest starting out with a basic nutrition plan of 1 g protein per lb of bodyweight. Take in about 15 calories per pound and see how that feels. Adjust carbs and fat around the protein. For example, a 125 lb person would get 125 g protein, 250 g carbs, and 40 g fat. This equals about 1875 calories per day.

March 5
Training

Legs:
Thigh Isolator: 105x20; 105x20; 105x20
Extensions: 45x20; 45x20; 45x20
Leg curls: 40x20; 40x20; 40x20
Lunges: 10x20; 10x20; 10x20
Adductor: 50x20; 50x20; 50x20
Abductor: 50x20; 50x20; 50x20

Calves:
Standing calve raises: 5 sets 20 reps

Nutrition
Meal 1
4 oz. chicken
3 egg whites
1/2 grapefruit
2 tsp. flax oil

Meal 2
3 oz. tuna
1 tomato

Meal 3
4 oz. chicken
2 c. salad
1 tsp. olive oil, 1 TBS vinegar

Meal 4
same as #2

Meal 5
6 oz. turkey
1 c. green beans
2 tsp. flax oil

Very tough diet. Last night I ate more turkey than I should have. I guess it could have been worse!

[Nicole]

March 6

Training
30 min. high intensity interval cardio (tough)
abs

Nutrition

Meal 1
4 oz. turkey
3 egg whites
1/2 grapefruit
2 tsp. flax oil

Meal 2
3 oz. tuna
1 tomato

Meal 3
4 oz. turkey
2 c. salad
1 tsp. olive oil; 1 TBS cider vinegar

Meal 4
same as #2

Meal 5
1/2 PureProtein bar (oops)
2 c. salad
1 TBS dressing

Supplements (been forgetting the most important part!)
3 Thermicore on empty stomach in am before training
2 Lean Out 30 minutes before each meal
3 Ultra 40 Liver tabs with each meal
3 Mass Amino tabs with each meal
1 MsPower Pack with meal 1

Supplements will be changing at 4 weeks out. (this sat.!)
Like I mentioned before I am doing the Beverly International program and it's kicking my ass!

March 7

Training
Calves:
Seated raises: 100x25; 100x25; 100x25; 100x25; 100x25
Standing raises: 120x12; 120x12; 105x25

Biceps and Triceps: supersets
Seated db curl: 20x10; 20x10; 20x10
Seated overhead extensions: 25x20; 25x20; 25x20

Cable curl: 70x8; 60x10; 60x10
Rope pressdown: 40x10; 50x10; 50x10

Concentration curls: 12.5x10; 12.5x10; 12.5x10
Dips: 120x10; 135x12; 20 w/no weight

Nutrition
Meal 1
4 oz. turkey
3 egg whites
1/2 grapefruit
2 tsp. flax oil

Meal 2
3 oz. tuna
1 tomato

Meal 3
4 oz. turkey
2 c. salad
1 tsp. olive oil; 1 TBS cider vinegar

Meal 4
3 oz. tuna
1/2 grapefruit

Meal 5 (carb-up meal)
1 serving Cream of Rice
4 oz. yam
1 small banana
1 c. vegetables
1 TBS butter

Supplements
same as above except no supplements with meal 5

[Nicole]

March 13

I know I have been really bad with posting but I had to get a second job to help pay for the contest.

Anyway, here is today's info

Training
Shoulders:
Military press: 50x8; 50x8; 50x8
Front raises: 10x10; 10x10; 10x10
Rear delts: 45x10; 45x10;x45x10
Laterals: 10x8; 10x8; 10x8

Traps:
Shrugs: 35x10; 35x10; 35x10
Upright rows: 30x10; 30x10; 30x10

10 min cardio warm-up

Nutrition
Meal 1
4 oz turkey
3 egg whites
1/2 grapefruit
2 tsp. flax oil

Meal 2
3 oz. tuna
1/2 grapefruit

Meal 3
3 oz. chicken
1 c. green beans

Meal 4
6 oz. chicken
1 c. green beans

Meal 5
2 scoops Muscle Provider protein
4 strawberries
12 oz. water

Supplements
5 GH factor am and pm on empty stomach
3 Lean Out (30 min prior to each meal)
1 Energy Reserve (30 min prior to each meal)
3 Ultra 40 Liver Tabs w/meal
3 Muscularity BCAA's w/each meal
1 Ms.Power Pak w/meal 1
3 Thermicore before am workout

Had a crappy workout today because I had no energy and was very tired. Only 3 weeks to go but I cheated again and had 1/2 a protein bar this morning. Damn! I am totally wussing out. Any words of encouragement?

[fitnessman]

1/2 protien bar cheating? Ha....1/2 a pizza, now thats cheating:)

You will be fine keep up the good work!

[Nicole]

March 14

Training
5 min cardio warm-up

Chest:
Flat db presses: 30x10; 40x8; 40x8
Incline dp presses: 25x10; 30x8;x30x8
Incline flyes: 20x10; 20x10; 20x10
Cable cross-overs (low): 20x10; 20x10; 20x10
Pec Deck: 30x20; 30x20; 30x20

Triceps:
Dips: 105x20
Rope pressdowns: 20x20
Overhead extensions: 15x20
Overhead rope presses: 20x20
Kickbacks: 10x20

Nutrition:
Meal 1
4 oz. turkey
3 egg whites
1/2 grapefruit

Meal 2
3 oz. tuna
1/2 grapefruit

Meal 3
3 oz. chicken
1 c. mixed veggies

Meal 4
6 oz. lean beef
1 c. carrots

Meal 5
1 serving Cream of Rice
1 small banana
4 oz. yam
1 c. veggies
1 TBS butter

Supplements:
1 Ms.Power Pak w/meal 1
2 Lean out 30 min. before each meal
1 Energy Reserve 30 min before each meal
1 Stacker 3 in am on empty stomach
3 Ultra 40 w/meal
3 Muscularity w/meal
5 GH Factor in am and pm on empty stomach
10 Mass aminos during training

A lot to swallow but worth it! I am changing daily and getting excited for the show!

[Nicole]

March 15

Training
Abs:
Ball crunch: 3 sets 30 reps
Leg raises on incline bench: 3 sets 15 reps
Machine crunch: 40 lbs, 3 sets 20 reps
Oblique crunches: 3 sets 15 reps

30 min. high intensity cardio

Nutrition
Meal 1
6 egg whites
1/2 grapefruit
2 tsp. flax oil

Meal 2
3 oz. lean beef
1/2 grapefruit

Meal 3
3 oz. chicken
1 c. veggies

Meal 4
2 scoopes MP
4 strawberries
10 oz. water

Meal 5
6 oz. chicken
1 c. veggies
2 tsp. flax oil

Supplements:
same as yesterday

[Nicole]

March 18

Training
30 minutes cardio
abs

Nutrition
Meal 1
3 oz. chicken
4 egg whites
1/2 grapefruit
1 tsp. flax oil

Meal 2
2 scoops Muscle Provider
4 frozen strawberries
12 oz. water

Meal 3
5 oz. chicken (weighed prior to cooking)
2 c. salad
1 TBS cider vinegar

Meal 4
3 oz. tuna
1 tomato

Meal 5
1 serving Cream of Rice
4 oz. yam
1 small banana
1 c. veggies
1 TBS butter

Supplements
see above

Getting very tough. No energy but only 3 weeks to go. I haven't been very good at posting every day but not much changes. I have been practicing my posing from 8 weeks out but I need to do more now. I am trying to do 15 minutes a day and then an hour a day on the weekends but that isn't working out too well. No energy. I am hanging in there and I will keep you all posted!

[Kristyn]

hey! I'm pretty new to this forum, but just thought I'd wish you the best of luck on your competition. Where is it? Is it NPC?
I'm doing my first in Sept. and am in the process of training now. It'd be cool to hear about your experience.

[Nicole]

March 19

Training
5 min cardio warm-up
Legs:
Leg extensions: 45x20; 45x20;30x20 (one leg at a time)
Squats: 60x20; 60x20; 60x20
Deads: 65x20; 65x20;x65x20
Lunges: 10x15; 10x15; 10x15
Adductors: 60x20; 60x20;x60x20
Abductors: 55x20;x55x20; 55x20

Calves:
Standing Raises: 5 sets 25 reps

Nutrition
Meal 1
4 oz. chicken
3 egg whites
1/2 grapefruit
1 tsp. flax

Meal 2
3 oz. chicken
1 tomato

Meal 3
5 oz. chicken (weighed prior to cooking)
2 c. salad
2 TBS vinegar

Meal 4
3 oz. chicken
1 tomato

Meal 5
6 oz. 95% lean beef
1 c. sauteed onions and chiles
1 tsp. flax oil

Supplements:
1 Ms.Power Pak with meal 1
5 GH Factor am and pm on empty stomach
3 Ultra 40 Liver tabs w/each meal
3 Muscularity BCAA's w/each meal
2 Lean out 30 min. before each meal
1 Energy Reserve 30 min. before each meal
1 Stacker 3 in am before workout

Had a tough workout today. My legs will be sore for sure! I don't rest much between sets so it only took me about 40 minutes to complete this workout.

[Nicole]

March 20

Training
5 min. cardio warm-up

Shoulders:
Overhead Press: 50x10; 55x8; 60x6

Tri-set: Front raise
Lateral raise
Bent-over lateral raise
3 sets of 10 reps using 10-5 lbs.

Traps:
Shrugs: 40x10; 40x10; 40x10x; 40x10; 40x10

Abs:
Machince crunch: 50x15;x50x15;x50x15
Decline obliques: 3 sets 15 reps
Hanging Leg raises: 3 sets 15 reps

Nutrition:
Meal 1
4 oz. chicken
3 egg whites
1/2 grapefruit
1 tsp. flax oil

Meal 2
3 oz. chicken
1 tomato

Meal 3
3 oz. lean beef
2 c. salad
2 TBS vinegar dressing

Meal 4
3 oz. chicken
1 tomato

Meal 5
6 oz. lean meat
1 c. asparagus
1 tsp. flax oil

Supplements:
same as yesterday

[Nicole]

March 21

Training
40 minutes HIIT cardio

Nutrition:
Meal 1
4 oz. chicken
3 egg whites
1/2 grapefruit
1 tsp. flax

Meal 2
3 oz. chicken
1 tomato

Meal 3
5 oz. chicken (weighed prior to cooking)
2 c. salad
1 TBS vinegar

Meal 4
3 oz. chicken
1 tomato

Meal 5
1 serving Cream of Rice
4 oz. yam
1 c. veggies
1 small banana
1 TBS butter

Supplements:
Same as yesterday but stopped taking thermogenic for a while. All the caffeine was hell on my stomach!

[Nicole]

March 22

Training
5 min. cardio warm-up

Back:
Lat pulldown: 80x10;x90x8; 100x6
Straight-arm pulldown: 30x10; 30x10; 30x10
High-pulley pulldown: 60x12; 80x10;x80x10
Hyperextensions: 15,15,15
Machine row: 90x10;x90x10;x90x10

Biceps:
21-gun salute: 30x21
Cable hammer curl: 60x20
Seated db curls: 10x20
Hammer curls: 10x20
Incline curls: 8x20

Abs:
Cable crunch: 50x20; 60x15; 60x15
Machine crunch: 50x15; 50x15; 50x15
V-ups: 3 sets 15 reps

Nutrition:
Meal 1
4 oz. chicken
3 egg whites
1/2 grapefruit
1 tsp. flax

Meal 2
3 oz. chicken
1 tomato

Meal 3
5 oz. chicken (weighed prior to cooking)
2 c. salad
1 TBS vinegar

Meal 4
2 scoops MP
4 frozen strawberries
12 oz. water

Meal 5
6 oz. chicken
1 c. broccoli
1 tsp. flax

Supplements:
same
added Hydroxycut

[R_ME_VET]

Hate to interrupt your journaling...but why not post a pic and let us see what kind of results you are making....

Gotta give ya thanks, Your giving me some good food idea's by posting your menu...

Keep up the good work and good luck at competition.

[Nicole]

March 25

Training
5 min cardio warm-up

legs
squats: 50x20; 50x20; 50x20
deads: 45x20; 45x20;45x20
one-legged lunge: 3 sets 15 reps
leg extensions: 40x20; 40x20;x40x20
adductors: 60x20; 60x20; 60x20
abductors: 55x20;x55x20; 55x20

Nutrition
Meal 1
3 egg whites
4 oz. sirloin
1/2 grapefruit
1 tsp flax

Meal 2
3 oz. tuna
1 tomato

Meal 3
3 oz. sirloin
2 c. salad
1 TBS vinegar

Meal 4
same as 2

Meal 5
1 serving Cream of Rice
4 oz. yam
1 c. veggies
1 small banana
1 TBS butter

Do not feel well today. Almost lost it during my workout. Good thing I hadn't eaten yet. Am going home in a while to sleep all day and try to get my meals in. If I can't eat, I will drink 5 protein drinks and a lot of water and tea.

[Nicole]

March 26

No training today. I need to recover from my illness.

Nutrition
Meal 1
4 oz. sirloin
3 egg whites
1/2 grapefuit
1 tsp flax

Meal 2
3 oz. tuna
1 tomato

Meal 3
3 oz. sirloin
2 c. salad
1 TBS vinegar

Meal 4
3 oz. tuna
1 tomato

Meal 5
6 oz. lean meat
1 c. vegetables
1 tsp. flax

Supplements
same as always

Very tired today. At least my stomach is sort of back to normal. Still have achy joints and muscles but I can deal with that! I will try to post pics after the show. No time working 65 hours a week and trying to get ready for this show.

[Nicole]

March 27

Training
5-min cardio warm-up
5 sets 25 reps calves

Traps
upright rows: 30x12; 30x12; 30x12
shrugs: 35x10;35x10;35x8

Shoulders
Arnold presses: 17.5x10; 17.5x10; 17.5x10
front raises: 20x10; 20x10; 20x10
bent-over lateral raises: 12.5x10; 12.5x10; 12.5x8

30 minutes HIIT cardio on stepmill

Nutrition
Meal 1
3 egg whites
4 oz. lean beef
1/2 grapefruit
2 tsp flax

Meal 2
3 oz. tuna
1 tomato

Meal 3
4 oz. chicken
2 c. salad
1 TBS dressing

Meal 4
3 oz. tuna
1 tomato

Meal 5
6 oz. lean meat
1 c. veggies
2 tsp. flax

Supplements
same as usual

Felt good today except my illness moved into my chest and head and now I have a cold. Cardio was tough but at least I was able to work out and I have my appetite back. Darn!

[Hibiscus09]

Nicole your diet looks tough! You said you were doing the diet through Beverly International, didn't you? Anyway, good luck! Hope you feel better. :)

[Nicole]

March 28

Training
5 min cardio warm-up

Back
one-arm db row: 35x10; 35x10; 35x10
Pull-ups: 10,8,6
straight-arm pulldown: 40x10; 50x12; 50x12
hyperextensions: 20,20,20

Biceps
high pulley curls: 50x8; 30x20
cable hammer curls: 50x20
seated curls: 15x20
barbell curls: 30x20

Nutrition
Meal 1
4 oz. lean beef
3 egg whites
1/2 grapefruit
1 TBS peanut butter (sick of flax)

Meal 2
3 oz. tuna
1 tomato

Meal 3
4 oz. chicken
2 c. salad
1 TBS dressing (vinegar & oil)

Meal 4
3 oz. tuna
1 tomato

Meal 5
1 serving cream of rice
4 oz. yam
1 c. veggies
1 small banana
1 TBS butter

Supplements
same

I can't wait for my carb-up meal tonight! I got my bodyfat checked this am and it is 10%. I guess I made my goal with one week to go! Maybe I can lose another %. I don't know how accurate that is since I am holding TONS of water. I am sodium loading and water loading so it might be off. I will get it checked b4 the show next Friday. Maybe that will be more accurate.

[Nicole]

March 29

Training
abs, calves
40 minutes moderate intensity cardio

Nutrition
Meal 1
4 oz. lean beef
3 egg whites
1/2 grapefruit
2 tsp. flax

Meal 2
3 oz. tuna
1 tomato

Meal 3
4 oz. chicken
2 c. salad
1 TBS vinegar and oil dressing

Meal 4
3 oz. tuna
1 tomato

Meal 5
6 oz. lean meat
1 c. vegetables

Supplements
same

Last night was my last carb up meal until next Wed. I am going to start water loading on Sunday, taking in 2.5 gallons up unitil Wed. Thursday will be 1.5 gallons, and Friday 1/2 gallon distilled. I am also sodium loading until Wed. We will see what happens. I am getting excited but it still seems so far away! I guess I will keep busy preparing Easter dinner for my husband and another couple we are having over. At least someone will be able to enjoy a lot of food! I will get my chance the next weekend!

[Nicole]

April 1

Training

light leg day
leg extensions: 40x20;x40x20;x30x20 single leg
deads: 50x12; 50x12; 50x12
adductors: 50x20;x50x20;x50x20
abductors: 50x20;x50x20;x50x20

abs
machine crunch: 40x20;x40x20;x40x20; 50x15;x50x15;x50x15

cardio:
80% normal intensity: burned 250 calories am; 175 calories pm

45 minutes posing

Nutrition
Meal 1
4 oz. turkey
3 egg whites
1/2 grapefruit
2 tsp. flax

Meal 2
3 oz. tuna
1 tomato

Meal 3
4 oz. chicken
2 c. salad
1 TBS dressing

Meal 4
2 scoopes Muscle Provider
4 strawberries
12 oz. water

Meal 5
6 oz. chicken
1 c. asparagus
2 tsp. flax

salt food vigorously
2.5 gallons water

The last week is here! I went to Walmart today and but 3 bags of Easter Candy. Stocking up for the weekend! I am noticing changes daily in my physique. I am definately getting more ripped than I ever have before. All the blood, sweat, and tears will be worth it when I have my moment of glory on Saturday. The water isn't all that bad. I only have about 3/4 of a gallon left and it's only 2:00. I will keep sippin' away!

[Nicole]

April 2

Training
light shoulders and traps

seated military press: 15x12;x15x12;x15x12
front raises: 8x10;8x8;x8x8
laterals: 8x10; 8x8; 8x8
rear delts: 8x10;8x8; 8x8
upright row: 20x12; 20x12; 20x12

cardio: burned 175 calories at low-moderate intensity am
burned 125 calories at low-moderate intensity pm

45 minutes posing

Nutrition
Meal 1
4 oz turkey
3 egg whites
1/2 grapefruit
2 tsp. flax

Meal 2
3 oz. tuna
1 tomato

Meal 3
4 oz. chicken
2 c. salad
1 TBS dressing

Meal 4
2 scoops Muscle Provider protein
4 strawberries
12 oz. water

Meal 5
6 oz. chicken
1 c. green beans
2 tsp. flax

2.5 gallons water
1 potassium pill every other hour

Supplements:
same but added ZMA at night

Started potassium loading today. Only 2 more days of downing all this water and tomorrow night is my carb-up meal! I can't wait. I've been carb-depleting since last Thursday.

[Nicole]

April 3

Training
light upper body

back
t-bar row: 120x10; 90x10;90x10
straight arm pull-down: 50x10; 50x10; 50x10

chest
incline hammer: 25x10; 25x10; 25x10
cable cross-overs: 20x10; 20x10; 20x10

biceps
barbell curl: 40x10; 40x10; 40x10
dumbbell curl: 17.5x10; 17.5x10; 15x10

triceps
overhead extensions: 22.5x10; 22.5x10; 22.5x10
rope pressdowns: 30x10; 30x10; 20x10

abs
decline obliques: 15,15,15
machine crunch: 50x20; 50x20; 50x20

Nutrition
Meal 1
4 oz. chicken
3 egg whites
1/2 grapefruit
2 tsp. flax

Meal 2
3 oz. chicken
1 tomato

Meal 3
4 oz. chicken
2 c. salad
1 TBS dressing

Meal 4
2 scoops Muscle Provider
4 strawberries
12 oz. water

Meal 5 (carb-up meal)
1 serving Cream of Rice
6 oz. yam
4 oz. banana
2 tsp. flax

Supplements
same
1 potassium pill every hour

2.5 gallons water

Can't wait for the carb-up meal tonight! Haven't had carbs since last Thursday besides my half a grapefruit, tomato, and veggies. It will be so good! Today was my last day at the gym this week. Time to really concentrate on posing.

[Kat]

Good Luck Nicole. When is your show again. I can't wait to see a pic of your hard work, I need the motiviation :) I printed your whole journal and it has really given me some variety in my routine and the diet is also very helpful. I also started posting on fitday.com and that really as helped me revamp what I am doing. I wasn't getting enough protein or cals, now U plan my day in advance so I know what to eat and when to eat. Thanks for your help.

Kat

[Nicole]

Thanks Kat! I'm glad that someone else can benefit from the plan I am using.

April 4

No training

60 minutes posing spaced throughout the day

1.5 gallons water

2 potassium tabs every hour

No extra sodium

Nutrition
Meal 1
4 oz. 93% lean beef
1/2 grapefruit

Meal 2
4 oz. lean beef
1/2 grapefruit

Meal 3
4 oz. lean beef
1/2 grapefruit

Meal 4
4 oz. lean beef
1/2 grapefruit

Meal 5
4 oz. lean beef
1/2 grapefruit

Supplements
same

It is amazing how this dropping water thing works. I already feel much lighter and tighter!

[Kat]

I forget, are you fitness or BB? I think you are BB just interested. What type of lean beef are eating. I have a hard time with finding beef that is lean enough and I really would like something other than fish and chicken LOL.

Have a great day!

Kat

[Chrissy]

Hey Nicole,
Jut wanted to say I am so happy you see to have your energy and all motivation back. I remember last month things were getting tough but I've been reading your journal daily and you just seem to be getting better and better. Some day I hope I can do what you've been doing. I just started pre-comp dieting nothing even close to yours but I am using yours as as guide. Thanks for putting in the time to help others during this. GOOD LUCK SAT!!!!! and have fun eatting after!!!! hehe

[Nicole]

One more day!!!!!!!

I just want to thank all of you who have been following me through this whole thing. You have all kept me going through the tough times! Right now my energy is soring! Maybe I am just excited!

April 5

60 minutes posing throughout the day

.5 gallons distilled water

2 potassium tabs every hour

no sodium

Nutrition

Meals 1-5
4 oz. lean beef
1/2 grapefruit

Supplements
same
doubled dose of L-carnitine

I will let you all know how things go and I will try to post a pic. I probably won't post until Sunday as I will be too busy competing and eating on Saturday!!

[R_ME_VET]

Hope ya win..... Just think when it's all over....Think STEAK..a really big STEAK. Good luck to you Nicole.

[Nicole]

Well, the contest is finally come and gone. I ended up with 1st place in women's novice lightweight and open. It was a blast! Jay Cutler was the guest poser and I got my picture with him. Nice guy.

After the show I had a couple protein bars, 3/4 of a piece of pizza, a few hot wings, and a beer. Not much but I thought I was going to pop! I am sure i will binge more over the next few days but then it is back to training and clean eating for the next show on May 18th! I know, I'm a glutton for punishment!

You can check out my pics at jefftaylor.com and go to the Northern Colorado. I'm the one with the short, dark hair.

Thanks!

[R_ME_VET]

Well congrats on the show. I tried to check out your pic on Jeff Taylor, but don't think I was looking at the right section, are you under local contest? I seen two women with short brown hair. One had a belly ring and was in a 2 piece suit and one was in a one piece, which one you? Anyway congrats on the show and all the hard work you put into it... Looking foward to seeing you journal for the May 18th show..

[Moezer]

hi Nicole,
Greetings from North Dakota!!! I have been following you contest and saw your pics!! You look awesome!! CONGRATS on your wins!! We miss you here in the frozen tundra!!